CrossFit offers a unique fitness experience, blending a combination of high-intensity workouts with a supportive community.

It’s important for beginners to equip themselves with the knowledge necessary to ensure a safe and successful start before diving into the program.

Read on to learn more about the program and how newcomers can make the most of their CrossFit journey.

What is CrossFit?

CrossFit is a results-oriented fitness program with a focus on lifestyle changes through training.

The program’s workouts feature constantly varied, high-intensity and functional movements.

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Founded more than 20 years ago in a garage gym in Santa Cruz, California, CrossFit has since become one of the world’s most popular training programs for improving health and fitness performance.

CrossFit aims to help its members excel in various physical activities and challenges both inside and outside the gym.

How is CrossFit different from other fitness programs?

CrossFit is known for its workouts that blend elements from weightlifting, gymnastics and cardio.

The fitness company has more than 12,000 CrossFit affiliates spanning 146 countries, Austin Malleolo, senior director of strategy and operations of affiliates at CrossFit, told Fox News Digital.

“Our affiliates are staffed with trainers who are equipped to teach you how to move safely, effectively and efficiently,” Malleolo said. 

The CrossFit program is based on three pillars: variance, functionality and intensity.

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Variance is the practice of regularly changing workout routines and exercises. 

By incorporating a wide variety of movements, variance provides CrossFit members with a broader range of physical challenges. This approach exposes the body to different stimuli, which promotes continual growth and adaptation.

A CrossFit class is a one-hour group session led by a coach.

Functionality is doing exercises that mimic real-life activities. By building strength, flexibility, endurance and coordination through functional movements, members can better navigate daily activities outside the gym.

Intensity is the level of effort exerted during workouts. While the word may seem intimidating, it’s simply a guiding principle that symbolizes the importance of working hard to achieve tangible results.

What does a CrossFit class look like?

A CrossFit class is a one-hour group session led by a coach.

Typically, sessions begin with a whiteboard brief, where a coach outlines the workout flow, provides timing examples and demonstrates movements.

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Next, the coach discusses the goals of the workout, explaining the intended stimulus for members to understand the purpose behind the session. Scaling options are then provided for movements in the workout, allowing members to adjust based on their skill level.

CrossFit classes are designed to meet members at their current fitness levels and abilities. (CrossFit, LLC)

Physical activities begin with a general warm-up to get members moving and introduce movement patterns, followed by a specific warm-up tailored to the workout. The session’s main focus is devoted to the workout itself, where participants engage in the exercises outlined.

The session concludes with a cool-down, which incorporates stretching and mobility exercises to reduce muscle soreness. This approach allows members to receive a well-rounded workout experience.

How does CrossFit accommodate those with different fitness levels?

CrossFit classes are designed to meet members at their current fitness levels and abilities, Malleolo told Fox News Digital.

“Coaches start by tailoring the workout of the day to allow for all members in the class to achieve the intended goals of the workout that day by having a robust warm-up that allows the members to properly warm up and practice the movements that they will be doing in the workout,” Malleolo said. “The coach will adjust the loading, reps, and time of the workout based on the member’s needs to align with that day’s workout.”

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Throughout the class, coaches teach and refine movements, offering guidance to improve performance.

CrossFit promotes inclusivity and accessibility by accommodating those with a range of fitness levels, allowing participants to progress safely at their own pace.

Starting your fitness journey can feel overwhelming, but with the right support, it becomes a powerful step toward a healthier lifestyle. (CrossFit, LLC)

How do I start CrossFit?

Starting your fitness journey can feel overwhelming, but with the right support, it becomes a powerful step toward a healthier lifestyle.

“Trust that the hardest part is to walk through the front door of the gym,” Malleolo said. “Once you are there, you will be taken care of! No matter where you are in your fitness journey, a CrossFit Affiliate is designed to be a part of that journey, no matter where you are today.”

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You can begin the process by researching CrossFit locations near you and setting up an introductory session.

Many CrossFit facilities offer programs designed to teach newcomers the fundamental movements in a supportive environment, Malleolo told Fox News Digital.

The program can be challenging, but it should also be enjoyable as well. 

Participants are encouraged to embrace the process, celebrate their achievements and cherish the friendships made within the CrossFit community.

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One in five women between ages 55 and 75 will experience a stroke in their lifetime, according to the American Heart Association.

There are two main types of strokes.

With an ischemic stroke, a blockage prevents blood from flowing properly to the brain. With a hemorrhagic stroke, a blood vessel bursts in the brain and causes bleeding, which damages brain cells.

While some risk factors such as age, race and family history can’t be changed, others can be mitigated through healthy lifestyle choices.

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Parag Shah, M.D., a cardiologist who practices at Brooks Rehabilitation in Jacksonville, Florida, shared some specific tips about how women can reduce their risk.

Here are five tips.

1. Avoid air pollution 

Research has shown that air pollution tends to impact women more than men in terms of inflammation, infection and heart disease.

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“According to a recent review, elevated levels of ambient air pollution — even just short-term exposure — can increase the likelihood of strokes,” said Shah, who specializes in stroke rehabilitation.

“Health experts recommend checking the air quality in your area and, on high-pollution days, limiting time outside, turning on exhaust fans in kitchens and bathrooms, and using an air purifier in the home,” he also said.

2. Embrace the Mediterranean diet 

The Mediterranean diet — a plant-based nutrition plan that mimics the regional cuisines of the countries along the Mediterranean Sea, such as Italy and Greece — can reduce the health risks associated with strokes, according to Shah.

“Current research on preventing strokes is exploring an array of lifestyle factors,” he told Fox News Digital. 

While some risk factors — such as age, race and family history — can’t be changed, others can be mitigated through healthy lifestyle choices. (iStock)

“This includes the Mediterranean diet, which highlights the consumption of fruits, vegetables, whole grains, nuts, olive oil and foods rich in omega-3 fatty acids like fatty fish, walnuts and flaxseed.” 

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3. Practice tai chi and yoga 

Practicing exercises that promote heart health and lessen stress can help reduce the possibility of stroke, Shah suggested. 

Practicing exercises that promote heart health and reduce stress can help reduce the possibility of stroke, a doctor said. (iStock)

“Participating in physical activities like yoga, tai chi and strength training, while also giving importance to mindfulness techniques such as meditation and deep breathing exercises, could provide additional advantages in lowering the risk of strokes,” he told Fox News Digital.

4. Know the less common signs of stroke

Sudden confusion, difficulty understanding, slurred speech, double vision, and numbness or weakness, especially on one side of the body, are often overlooked signs of strokes, Shah warned.

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“Recognizing these signs is crucial, because quick identification and immediate medical attention greatly enhance the chances of recovery for stroke patients,” he said.

5. Understand the hidden causes 

Beyond the more obvious “textbook” stroke symptoms, there are some warning signs that tend to be overlooked until it’s too late.

“Factors like pregnancy, giving birth and hormonal changes such as menopause can heighten the likelihood of having a stroke,” Shah told Fox News Digital. 

The use of oral contraceptives and hormone therapy can also raise the risk of stroke, doctors advised. (iStock)

The use of oral contraceptives and hormone therapy can also raise this risk, the doctor added, as can hidden biological factors that make women more susceptible. 

“Scheduling regular health check-ups and staying knowledgeable about stroke symptoms and prevention methods are essential for maintaining good health,” Shah said.

In addition, know ‘Life’s Essential 8’

“Preventing most strokes is similar to the prevention of heart attacks,” Dr. Laxmi Mehta, a cardiologist and director of preventative cardiology and women’s cardiovascular health at The Ohio State University Wexner Medical Center, told Fox News Digital.

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In her practice, Mehta typically recommends following the American Heart Association’s Life’s Essential 8, which provides steps to improve or maintain cardiovascular health.  

These include four healthy behaviors and four health factors, as listed below.

“Life’s Essential 8” consists of four healthy behaviors and four health factors. (iStock/American Heart Association)

1. Quit tobacco. Avoid cigarettes, vaping and other nicotine products, which have been proven to increase the risk of strokes and heart attacks.

2. Eat better. Following a healthy eating pattern that includes plenty of fresh fruits and veggies, whole grains, lean protein, nuts and seeds can reduce stroke risk.

3. Be more active. Experts recommend participating in 150 minutes of moderate intensity or 75 minutes of vigorous physical activity weekly.

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4. Get healthy sleep. Adults should aim for seven to nine hours of sleep per night to reduce stroke risk, according to experts.

5. Manage blood pressure. A “normal” blood pressure is defined as a systolic pressure of less than 120 and a diastolic pressure of less than 80, according to the National Institutes of Health.

Following a healthy eating pattern that includes plenty of fresh fruits and veggies, whole grains, lean protein, nuts and seeds can reduce stroke risk. (iStock)

6. Manage cholesterol. High cholesterol levels have a proven link to stroke risk. A healthy range for LDL (“bad”) cholesterol is 100 mg/dL or lower, as published in the Journal of the American College of Cardiology.

7. Manage blood sugar. Excessive levels of glucose in the blood can increase the risk of fatty deposits or clots, which are a factor in strokes.

8. Achieve and maintain a healthy weight. Being overweight or obese is one of the biggest risk factors and is linked to nearly one in five strokes, according to the World Stroke Organization.

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